Passion Fruit vs Pomegranate – Which is Healthier?

Our Verdict

When comparing passion fruit to pomegranate, we picked the passion fruit.

Why?

Both of these fruits have beaten a lot of other contenders, so it’s time to pit them against each other:

In terms of macros, passion fruit has more protein, carbs, and fiber, the ratio of which meaning also that passion fruit has the lower glycemic index. So, we say passion fruit wins on macros.

In the category of vitamins, things are more even; passion fruit has more of vitamins A, B2, B3, B6, and C, while pomegranate has more of vitamins B1, B5, B9, E, and K. In light of this 5:5 tie, and since passion fruit’s overall vitamin coverage is better (in terms of meeting RDA needs) but pomegranate’s vitamins are often in shorter supply in diet, we’re calling it a tie on vitamins.

Looking at minerals, passion fruit has more calcium, iron, magnesium, phosphorus, potassium, and selenium, while pomegranate has more copper, manganese, and zinc. That’s already an easy 6:3 win for passion fruit, before we even consider the fact that passion fruit’s minerals’ margin of difference is greater too.

Adding up the sections makes for a clear overall win for passion fruit, but by all means do enjoy either or both, as diversity is best!

Want to learn more?

You might like to read:

What’s Your Plant Diversity Score?

Take care!